Multistage Fitness Test (Bleep Test)
What does it measure?
It is used to measure a person `s VO2max. (Maximal oxygen uptake). The procedure is used to measure the maximal endurance of an individual.
Procedure
The test involves running back and forth between 2 marks 15m apart. These runs are synchronised with a pre-recorded CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing you to run quicker over the course of the test, until it is impossible to keep in sync with the recording.
Pass Mark
The pass mark for this test is Level 5 Shuttle 4. Loughborough University conducted research and found this has to correspond with the minimum VO2max needed to be a police officer. To get to this mark, you must complete 35 shuttles in total, equalling a total distance of 525 metres. This takes approximately 3m 30 seconds to complete, and the pace increases gradually form approximately 4.9 mph during level 1 to 6.2 mph during level 5.
Stopping
The test is near maximal, meaning that you carry on to about 95% of your capacity. You will only be stopped by the PTI if you look under severe stress or miss 3 consecutive beeps on the test.
Training
You should undertake training that will increase your cardiovascular fitness. Such forms of exercise include cycling, swimming, rowing, using a stepper or x-trainer in a gym and running. Running is obviously the most specific form of exercise to the test, so should make up the bulk of your training. However, if you have an injury aggravated by high impact exercise, you may want to continue to build or maintain fitness with low impact forms of exercise, such as cycling. When running, try to incorporate 180o turns to simulate the test. This is much more demanding, especially on your legs, and will prepare you more than just running in a straight line all of the time. If possible, try to get hold of a bleep test, which can be purchased from local sports shops. These are usually 20m tests, but will give you a good idea of what is involved.
Re-testing
If you are unsuccessful on your first attempt, you may have two further attempts at a later date. You will be given a maximum of 6 weeks between tests to train and improve fitness levels, with the guidance of the PTI.
Dynamic Strength Test
What does it measure?
This test is a measure of an individual’s upper body strength.
Procedure
There are two parts to the test, a maximal push and a maximal pull. Subjects are asked to sit on a modified rowing machine. After 3 practice repetitions, the individual performs 5 maximal pushes. An average of these 5 repetitions is taken. The individual then repeats the procedure sitting at the other end of the machine and pulling instead of pushing.
Pass Mark
The average of 5 pushes must be 34 Kgs or higher to pass. The average of 5 pulls must be 35 Kgs or higher to pass.
Training
You should undertake training that will increase your strength. This can be done through body weight exercises and resistance exercises using bands and weights. To increase push strength you need to train the muscles of the chest and the tricep muscle on the back of your arm. This can be done through press-ups, chest press machine and pec deck machine in the gym. The chest press machine is the most similar to the testing machine so should be used regularly. To increase pull strength, you need to train the muscles of the back and the bicep muscle on the front of the arm. Using the seated row machine in the gym, which is very similar to the testing machine, can do this. With these exercises, aim to do 8 repetitions with a weight that causes your muscles to burn on the last couple of repetitions. Rest for 1 minute, then repeat twice more to complete three sets. Make sure you are adequately warmed up before undertaking this training.
Re-testing
If you are unsuccessful on your first attempt, you may have two further attempts at a later date. You will be given a maximum of 6 weeks between tests to train and improve fitness levels, with the guidance of the PTI.